This 7-day family-friendly diet is packed with superfoods

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Dec. 13, 2017, 10:34 PM GMT / Source: TODAY

By Joy Bauer

Let's face it, most of us are busy, busy, busy. And if you're trying to meal plan for yourself, plus a partner and a few kids — the task can become even more challenging! You probably put little-to-no thought into your own nutrient needs and just grab whatever is convenient (i.e., cheese, pastries, pretzels, etc).

Well, now is the time to change your ways and start eating superfoods to boost your immune system. With this plan, you'll learn to make quick, delicious meals the whole family can enjoy. Plus you can spend some extra time on the weekends prepping healthy options for the coming week. You can even double (and triple) up on recipes to create a stash of home-cooked meals in your freezer.

Your week at a glance:

Angeliki Jackson / TODAY

Here's everything you need to know for this plan:

Don’t skip meals. Each night, review the next day’s schedule and pre-plan your menu so you’re armed with a realistic guide.

Stay hydrated. Fill up a water bottle in the morning and start sipping. Aim to refill (and finish) it a few times during the day. If you’d like a specific amount to consume, divide your weight in half and that’s the approximate amount of fluid ounces you should drink in a day. For example, if you weigh 140 pounds aim for 70 ounces each day.

Lunch

Casey Barber

1. Chicken or fish with veggies

For this restaurant option, order 1 house salad appetizer with 1 tablespoon vinaigrette (or substitute for shrimp cocktail, grilled calamari, or a cup of soup.) Order fish or skinless chicken prepared grilled, roasted, broiled or poached for a main dish. Add a side of steamed, grilled or roasted veggies.

Dinner

Casey Barber

1. Pesto pasta and salad

Serve 1 portion of pesto pasta using the recipe found here. You can increase the portion size to 2 servings of the same recipe if you substitute zucchini noodles for traditional pasta. On the side, enjoy a salad with unlimited non-starchy veggies dressed with 2 tablespoons vinaigrette.

Make 1 serving of slow cooker oatmeal using the recipe found here. Top with 1/2 chopped apple, 2 tablespoons chopped walnuts and 1 teaspoon maple syrup. On the side enjoy 1 scrambled egg and 3 egg whites combined with preferred veggies and 2 tablespoons shredded cheese.

4. Turkey black-bean burgers and sweet potato fries

Make turkey burgers using the recipe found here. Serve on a whole grain bun with 1 tablespoon ketchup, 1 teaspoon optional mayo, lettuce, tomato, onions, and pickles. Serve sweet potato fries on the side using the recipe found here.

5. Thin-crust veggie pizza

Enjoy 2 slices of any thin-crust veggie pizza (frozen, restaurant or homemade). For a homemade version with a sweet potato crust use the recipe found here or this version with a cauliflower crust. On the side, serve a salad with non-starchy vegetables and 2 tablespoons vinaigrette.

6. Chinese takeout

Order chicken and broccoli with 1/2 cup brown rice. For an extra healthy option, order steamed chicken and broccoli with sauce on the side. Use just 1 to 2 tablespoons of sauce and a few dashes of reduced-sodium soy sauce.

7. Slow cooker chicken and black bean chili

Make 1 serving of chili using the recipe found here. Serve with an optional dollop of Greek yogurt and 1/4 cup reduced-fat shredded cheddar cheese. On the side, enjoy 1/2 cup brown rice. If you're looking to add a little extra spice, you can also try Joy's Slow Cooker Chicken and Vegetable Curry recipe which can be found here.